TUESDAY WOD August 30, 2016

29
Aug

TUESDAY WOD August 30, 2016

20160829_171411
CrossFit WOD
PERFORMANCE + FITNESS

A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C.
Complete as many calories as possible in 4 minutes of:
Assault Bike or Concept 2 Rower

 

 

BootCamp WOD
INTENSITY

“Spartacus”
Perform 1 set of each “station” in succession for 60 seconds (doing as many reps with perfect form as possible) using a weight that’s challenging for 15 to 20 reps.
Give yourself 15 seconds to move between stations.
Rest for 2 minutes after you’ve completed 1 circuit of all 10 stations.
Complete a total of 3 circuits.

Station 1: Goblet Squat
Station 2: Mountain Climber
Station 3: Single-Arm Dumbbell or KB Swing
Station 4: T-Pushup w/Dumbbells
Station 5: Split Jump
Station 6: Dumbbell Row
Station 7: Dumbbell Side Lunge & Touch
Station 8: Pushup Position Row (Renegade Row)
Station 9: Dumbbell Lunge and Rotation
Station 10: Dumbbell Push Press